Research: Work out an hour a day, five days a week, to keep weight off

If you want to lose weight and keep it off, you need to work out for at least an hour, five days a week. Research presented to the North American Association for the Study of Obesity found successful dieters burned an average 2,800 calories a week the equivalent of running 28 miles. Those who maintained their weight loss averaged 280 minutes of exercise a week. Most combined various aerobic activities such as running and cycling with strength training.

Using a weekly training schedule
Most marathon training schedules show seven days of training per week. You can get many of the same benefits from as little as four training days per week, simply by omitting the easy days. Of course, you have to do the easy days to build your base before beginning any of the more advanced programs.

Stop low-back pain at work
Give your back some relief a couple of times an hour with the following stretch: Contract your abdominals as you pull your belly button toward your back and flatten your back against your chair. Now do the opposite by exaggerating a sway back. Then lift one buttock slightly, then the other. Repeat all four moves a few times until your back feels loose. Repeat once every 30 minutes.

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